CrossFit Turbocharged – CrossFit

Bench Press

Bench press

5×3 ( 2 second pause on the chest each rep)

No drop sets this week

Chin ups

5×4 (3 second pause with chin over the bar each rep)

Metcon (Time)

Wod

1 hang Power Clean 165/95

1 Ring dip

2 hang Power Clean,

2 Ring Dips

Add a rep each round until you reach

7 & 7

Rest 2 min

Max unbroken ring dips (right into)

50 hollow rocks break up as needed(shoot for unbroken)